dry land core exercising

List of Exercises using stretch cords / surgical tubing The exercises listed below are done with opposing muscle groups. Most of the exercises can be done while lying on your back but alternative methods can accomplish the same outcomes. There are different ways to anchor the stretch cord safely. Our team uses numerous round posts that are located in our pool balcony. The posts are cemented into the floor and cannot move. I personally use a three inch nylon belt that has a knot on both ends. I use the door jam located opposite the door knob and then close the door which exposes a loop that provides the anchor. The pool also has sixty feet of metal rope coated with plastic attached to the wall with a series of eye-bolts (two feet apart from each other). Towels are used as a buffer between the rubber and the plastic coated rope. The resistance of the cord varies but I’ve found that the heavy or large diameter stretch cords don’t hold up very well. We use medium to light resistance stretch cords with soft handles. I suggest that you buy one cord and try it out before you buy a bulk quantity. Most strech cords will hold up very well (a boy’s and a girl’s season of three times per week is about all you’re going to get from a set. The cost of the stretch cords I purchased was approximately seven dollars. 1. LAT PULLS – STRAIGHT ARM, 45 DEGREES, 90 DEGREES 2. TRICEPS – KNUCKLES UP, KNUCKLES DOWN, BUTTERFLY PULL/BREASTSTROKE PULL-OUT, ELBOWS UP PULL DOWNS 3. LAT PULL – OPPOSITE OF A MILITARY PRESS 4. SIT UPS 5. SIT UP ROW – ARMPITS EXPOSED, ELBOWS TO THE SIDE / RIBS, REVERSE FLYS (HIGH, MIDDLE, LOW) 6. REVERSE LAT PULLS – STRAIGHT ARM, 45 DEGREES, 90 DEGREES 7. BICEPS – KNUCKLES DOWN REGULAR CURLS, KNUCKLES UP REVERSE CURLS, ROWING, MILITARY PRESS 8. STANDING CHEST FLYS – HIGH, MIDDLE, LOW 9. STANDING, BENCH PRESS, BENT ARM (NEAR RIBS) PRESS, STANDING TRICEPS PRESS 10. SHOULDER CUFF- EMPTY CAN, FULL CAN, ROTATE KNUCKLES UP, ROTATE KNUCKLES DOWN, ABDUCTOR/ ADDUCTOR (ELBOWS INTO SIDE 90 DEGREE BEND) 11. CORE – HIGH, MIDDLE LOW, OPPOSITE SIDE HIGH, MIDDLE, LOW 12. LUNGE, CALF, SOLEUS 13. BREASTSTROKE SQUAT WITH DIPS 14. ANKLE STRETCHING MANUAL AND WITH TOWEL BEHIND TOES Strech Cord Exercises for your Swim Team, For your family and for You - YouTube

List of Exercises using stretch cords / surgical tubing The exercises listed below are done with opposing muscle groups. Most of the exercises can be done while lying on your back but alternative methods can accomplish the same outcomes. There are different ways to anchor the stretch cord safely. Our team uses numerous round posts that are located in our pool balcony. The posts are cemented into the floor and cannot move. I personally use a three inch nylon belt that has a knot on both ends. I use the door jam located opposite the door knob and then close the door which exposes a loop that provides the anchor. The pool also has sixty feet of metal rope coated with plastic attached to the wall with a series of eye-bolts (two feet apart from each other). Towels are used as a buffer between the rubber and the plastic coated rope. The resistance of the cord varies but I’ve found that the heavy or large diameter stretch cords don’t hold up very well. We use medium to light resistance stretch cords with soft handles. I suggest that you buy one cord and try it out before you buy a bulk quantity. Most strech cords will hold up very well (a boy’s and a girl’s season of three times per week is about all you’re going to get from a set. The cost of the stretch cords I purchased was approximately seven dollars. 1. LAT PULLS – STRAIGHT ARM, 45 DEGREES, 90 DEGREES 2. TRICEPS – KNUCKLES UP, KNUCKLES DOWN, BUTTERFLY PULL/BREASTSTROKE PULL-OUT, ELBOWS UP PULL DOWNS 3. LAT PULL – OPPOSITE OF A MILITARY PRESS 4. SIT UPS 5. SIT UP ROW – ARMPITS EXPOSED, ELBOWS TO THE SIDE / RIBS, REVERSE FLYS (HIGH, MIDDLE, LOW) 6. REVERSE LAT PULLS – STRAIGHT ARM, 45 DEGREES, 90 DEGREES 7. BICEPS – KNUCKLES DOWN REGULAR CURLS, KNUCKLES UP REVERSE CURLS, ROWING, MILITARY PRESS 8. STANDING CHEST FLYS – HIGH, MIDDLE, LOW 9. STANDING, BENCH PRESS, BENT ARM (NEAR RIBS) PRESS, STANDING TRICEPS PRESS 10. SHOULDER CUFF- EMPTY CAN, FULL CAN, ROTATE KNUCKLES UP, ROTATE KNUCKLES DOWN, ABDUCTOR/ ADDUCTOR (ELBOWS INTO SIDE 90 DEGREE BEND) 11. CORE – HIGH, MIDDLE LOW, OPPOSITE SIDE HIGH, MIDDLE, LOW 12. LUNGE, CALF, SOLEUS 13. BREASTSTROKE SQUAT WITH DIPS 14. ANKLE STRETCHING MANUAL AND WITH TOWEL BEHIND TOES Strech Cord Exercises for your Swim Team, For your family and for You - YouTube